Release Pent Up Energy: The 30 Second Cycling Trip
24 May 2012 Leave a Comment
in All Relaxation Activities, Family Relaxation, One Minute Relaxers, Relaxation Practice, Relaxing/Balancing the Body Tags: calming technique, creative relaxation technique, energy management, kids relaxation technique, one-minute relaxation for kids, physical body relaxation, relaxation, relaxation tool
Ever need a quick tool to help your child release energy to re-focus in the moment? This one-minute relaxer is fun, engaging and does the job to get that excess energy OUT while activating the imagination at the same time. I use it with my girls at home and in my office at school to help kids relax and release unwanted pent up energy.
Remember your last exercise class where you leaned back on your elbows, raised your feet up two feet off the floor to pedal the air bicycle? This is the same, except you get to make it super fun by traveling in your imagination. Set the timer for 30 seconds and get started. (It is possible to experiment with differing time increments that fit the energy level and the amount of energy that needs to be released). Next, while you are pedaling, begin to tell a little story and to journey in your imagination. Pedal super slow up hills, coast down narrow garden paths, swerve around trees and run away dogs, turtles, and surprise apple carts along the way. Enter a dense rainforest, listen for the toucan’s call, and screech to a sudden stop on the beach to listen to the waves hit the shore. The more abstract, the more imaginary your journey, the better. See just how interesting and creative you can make it. As your child if he sees what you see along the way and ask him for suggestions for additions to your imaginary travel plan. Always finish by getting off your bike and lying down in the soft green grass or warm sandy beach to relax for a moment. Breathe deep, let go of your wild ride and say to yourself, repeating three times, “I am re-focused and calm.”
Happy cycling away! Practice transforming from tense to calm in 60 seconds flat!
I’m a Little Steam Engine
27 Apr 2012 Leave a Comment
in Deep Breathing, One Minute Relaxers, Uncategorized Tags: breathing games, breathing practice for children, deep breathing activity, deep breathing for kids
Want a quick way to practice deep breathing with your child or in your class? Here’s another one-minute relaxer that is easy to practice. The goal of this activity is to make the exhale twice as long as the inhale. Also, to allow the inhale to naturally expand. Make sure you have explained to children what “inhale and exhale” mean so that they understand what you are asking them to do.
Steps:
1. We are going to play a game called “I’m a Little Steam Engine.” You get to pretend that you are a steam engine and I am going to listen to the steam that you make.
2. Imagine that you are a steam engine. You can be as big or as small of an engine as you would like. Decide what color you would like to be. Maybe you want to look like Thomas the train? Maybe you are a big black shiny engine. You decide.
3. Sit up straight.
4. Allow yourself to inhale, let it come naturally, no need to force, push or take a big breath, just allow it to be natural.
5. As you exhale, you are going to make a “shhhhh” sound, like steam coming out of a steam engine. The steam from your engine comes out long and slow. See if you can send your steam across the room. Let’s see how long you can make your steam. As you steam move your arms like the wheels of the engine. Chug chug chug along as you exhale and see whose engine goes the farthest.
Like this:
Calm and Focus: The Potential Effects of Deep Pressure Touch
10 Apr 2012 1 Comment
in All Relaxation Activities, Educator Resources, One Minute Relaxers, Relaxing/Balancing the Body, Uncategorized Tags: calming techniques, deep pressure touch, focus, grounding activities, one-minute relaxation, quick relaxation activities, relaxation techniques, relaxation tools, self-regulation, sensory exercises, sensory integration
Deep pressure touch has been found to be very calming to the nervous system. I work with many students who struggle with sensory integration and moderation and sometimes deep pressure touch works to help them focus and/or calm down. Please use this technique with caution, starting with a very non-evasive exercise such as the finger squeeze and then moving to the other exercises once you have made careful observation of your child to see if she appears to like it and/or experiences benefit.
Guidelines for the use of deep pressure touch as a calming activity:
- apply steady, gentle, consistent and firm pressure
- always communicate with the child as you are applying pressure, check in frequently to ask how it feels
- always stop if the child reports that it hurts or is uncomfortable in any way, that means that the desired result is not happening
- the desired result is that the child experience increased calm, focus, and feelings of being “in your body”
DEEP PRESSURE TOUCH MENU
Arm Squish—Adult firmly squeezes arms to body, starting near the shoulders and working your way down to wrist level
Shoulder Push—Firmly push straight down on top of shoulders (not squeeze, simply push down)
Hands on Head—Instruct student to interlock fingers and place on top of head, pushing down firmly
Hands Together– Place hands together, palm to palm and press together
Knee Push—Place hands on knees, making sure knee is directly over ankle and feet are on the floor, and press down
Feet into Floor—Push feet down into floor
Finger Squeeze—squeeze each whole finger one by one
Individual Finger Squeeze– knuckle by knuckle squeeze each part of the finger, working through all of the fingers individually
Thumb Massage—Find the soft squishy part between the thumb and the hand and massage it
Self Hug—wrap your arms across the front of the chest and “give yourself a firm squeeze”
Hands Under Chin—interlock the fingers of the hands together to provide a “platform,” place under the chin and push gently up while the chin is pressed down
7 Apps To Help Kids Relax
02 Apr 2012 2 Comments
in All Relaxation Activities, Bedtime Relaxation Activities, Educator Resources, Family Relaxation, One Minute Relaxers, Relaxing on Airplanes, Uncategorized Tags: apps for kids, reducing stress in kids, relaxation apps for kids, relaxation for kids, relaxation help for parents, relaxation ideas for kids, relaxing on the go for kids, stress free kids
My iPhone and iPad have become instant hits with my kids. They love to play games on them. They are great for when I’m out at a restaurant or waiting at the airport and they need something quick to stay occupied. In spite of the battery run down and the fact that I rush to get text messages that end up being reminders to “feed the horse before it dies,” it has been a great portable tool to keep busy. The other day we were riding in the car and my older daughter was stressing about her homework. I was wishing that I had a relaxing application on the iPhone to help her relax. So, I started researching and here are some ideas that I found:
Take a Chill http://itunes.apple.com/us/app/take-a-chill-stressed-teens/id496802813?mt=8
This app is great for tweens and teens. It sends gentle reminders to practice mindfulness and affirmations periodically throughout the day. It provides a way to track your mindfulness practice and has small activities built directly into the app. Great introduction to mindfulness practice!
My First Yoga http://itunes.apple.com/us/app/my-first-yoga-animal-poses/id365336362?mt=8
I use this app almost every day during a sensory break with one of my students at school. The poses are cute, simple, and provide easy, step by step directions to follow. Do just one or all of them, it is easy to choose. I love the peacock pose. The fun animals join us every day in my office. The stretches are relaxing and provide an excellent opportunity to focus in the moment.
iZen Garden http://itunes.apple.com/us/app/izen-garden-2-portable-zen/id347232643?mt=8
Just like the sand trays with little rakes that allow you to calmly draw beautiful lines in the sand, this app is perfect to promote a moment of calm. Using your fingers instead of a rake, you can draw lines in the sand while listening to cheerful chimes.
Gratitude Journal http://itunes.apple.com/app/gratitude-journal-your-positive/id299604556?mt=8
The Institute of Heartmath (http://www.heartmath.org/), shares extensive research on the relationship between thinking thoughts of appreciation and feeling relaxed and at ease. What better way to practice with your child than to keep a gratitude journal. Try out this adorable app that reminds you and your child to think of 5 things you are grateful for each day.
Arabian Nights by Relax Kids http://itunes.apple.com/app/arabian-nights/id500474568?ign-mpt=uo%3D5
Just out in March by Relax Kids, this Arabian Nights app is delightful. Soothing voice, calming journeys, you can travel to exotic places in your imagination. Topics include belly dancing, snake charmers and magic carpets, your children are sure to be engaged and practicing relaxation right along with this app. Enjoy!
S
ilent Island Relaxation Lite http://itunes.apple.com/us/app/silent-island-relaxation-sale/id296191442?mt=8 Listen to the peaceful sounds of a bubbling brook, rushing waves, rain, or birds. Bonuses include videos of floating ice and a slideshow of the islands. It is perfect for those much needed mini moments of relaxation. This version is free, but a full version can be purchased to forego the ads.
For the iPad only:
Enchanted Meditation http://itunes.apple.com/us/app/enchanted-meditations-for/id490096965?mt=8
This app has brief meditations for kids and also includes a tree pose activity. Christiane Kerr’s voice is pleasant and soothing, easy to listen to. I especially love the jellyfish meditation. What fun to flop like a jellyfish!
Ocean Breathing–One Minute Relaxer
21 Feb 2012 Leave a Comment
in All Relaxation Activities, Deep Breathing, One Minute Relaxers
Have some fun with deep breathing today and teach your child ocean breathing, otherwise known as ujjai pranayama in the yogic traditions. It is known as the ocean breath because of the ocean-like sound made in the back of the throat while breathing in and out. It helps your child to slow down the airflow, allowing for longer, deeper, slower breaths. This in turn, gives the body a chance to use more oxygen since the breath is slowed.
Call this practice ocean breathing to give it a fun image while trying it out. It is a centering breath because it provides a focal point. Your child’s focus is reigned in as she concentrates on the sound emanating from the back of her throat. It is the perfect one-minute relaxer that can be done anywhere.
Explanation Ideas and Steps:
(Suggested supply: hand held mirror)
First, explain to your child that you are going breathe making the sound of the ocean. Invite her to think about the ocean while you are practicing. Start with a little visualization. Take a moment to close your eyes and see the waves crashing on the shore, listen to the sound of the surf upon the sand.
- Start by holding the hand held mirror in front of you, (or hold your hand up, palm facing inward, holding a pretend mirror if you don’t have a real one). Take a full breath in, breathing slowly and allowing the stomach to expand while you inhale. Then exhale, forcing the air out like you are trying to fog up the mirror. Allow the back of your throat to constrict, just slightly to make the “haaaah” sound while exhaling. It might sound a bit like hissing. No need to push or force, just allow. It should be very soothing, sounding like the roar of the waves upon the sand. Repeat this practice several times.
- Once your child understands how to make the sound through her mouth, she is ready to try it while inhaling and exhaling through the nose. Inhale through the nose, gently constricting the throat and passage of air. Pause. Exhale, gently constricting the throat and pushing the air back out. Pause.
- Remember to exhale as long as possible and pause slightly after the exhale if possible. This allows for ultimate relaxation within the body.
After you have learned the breath, you might want to play some ocean sounds on your ipod/iphone while you are doing it, (See Nature: At the Beach on the downloadable free mobile app Relaxation Lite, Silent Island, http://itunes.apple.com/us/app/silent-island-relaxation-lite/id299531614?mt=8).
The Melt Away
29 Jan 2012 Leave a Comment
in All Relaxation Activities, One Minute Relaxers Tags: letting go of stress, relaxation tools, stress relief, tension relief
Tension can just melt away through the focus of our thoughts. The Melt Away is a visualization that can help kids release muscle tension and relax in the moment. It’s a quick tool that can be used anywhere to help kids get re-connected with their bodies to feel more relaxed.
Here are the instructions to read to your child:
1. Close your eyes and breathe deeply. Take two deep breaths, inhaling to the count of 5, exhaling to the count of 5. Pause
2. Now begin with your toes. Imagine that a big sun is shining over your toes, melting away any tension. Allow the tension to melt and sink into the floor, just like melting snow or melting butter. Feel how warm and relaxed your toes feel. Just allow yourself to relax in the light. Breathe.
3. Repeat the visualization by reading step two over and over while focusing on each body part: legs, arms, hands, shoulders, back, neck and head. Keep going until you have addressed every body part.
4. Completion: Now that you have melted away any tension or tight places in your body, just allow your whole body to melt into the floor. Feel the floor beneath you holding you. Imagine that the big sun above you is shining a brilliant golden light over all of your body and allow that warm light to touch every part of your body. Breathe. Pause to allow your child to rest in the calm moment. Now gently begin to rock you body back and forth. Really small mini movement. Wiggle your toes and your fingers. Take a deep breath and get ready to open your eyes. Place your hands gently over your eyes. You can open your eyes when you are ready and allow your hands to drop away.
This tool is particularly useful if you have one particular body part that is feeling tense and needs to relax. For example, for headaches, you might want to use The Melt Away to focus on relaxing the neck and face muscles. 
Body Rock
30 Dec 2011 Leave a Comment
in All Relaxation Activities, Bedtime Relaxation Activities, Family Relaxation, One Minute Relaxers, Relaxing/Balancing the Body, Uncategorized
Body rock involves gently rocking the body back and forth to calm the nervous system. Have your child lie flat on the floor. Use a yoga mat or lie on a soft carpet for increased comfort. Don’t use a pillow to obstruct air flow or to place the neck in an unnatural position. Play soft music, dim the lights and use aromatherapy to prepare the environment for relaxation. Begin by inviting your child to take a couple of deep breaths. Tell your child to simply allow his body to melt into the floor and prepare him that you are going to gently rock his body back and forth to calm down his muscles and nerves. Share with him that the more he can be like a rag doll and let go, allow his body to relax, the more powerful body rock will be. Then gently begin to lightly rock his body back and forth, alternating sides. First give a gentle push on the left and respond with a gentle push on the right. Use very gentle touch, as light as using one finger to move. Apply a relaxed, gentle, steady rhythm. Imagine that your hands are carrying on a very sweet relaxation conversation. As one hand moves on one side, the other gently responds. Allow the body weight to help carry the momentum of the rock back and forth. Move slowly up and down the legs and then to the torso, gently pushing on each arm. Allow the head to remain relaxed and lying on the floor. Be as gentle as possible, and increase in lightness of touch as you continue. As time passes, you will notice the body begin to let go and relax more and more, as evidenced by its effortless motions. Simply allow it to rock, back and forth, back and forth. Check in with your child to make sure he is doing okay or to ask if he needs anything. Complete this for a couple minutes the first time and begin to increase the amount of time spent rocking as your child adjusts to it. Place a blanket over your child for added security and warmth to support further relaxation. He might fall asleep, this is a natural response. If not, allow him to rest in silence for a few minutes when you are finished to allow him to integrate the experience and to become fully aware of the relaxed sensations.
At a later time, discuss with your child how his body felt before, during and after the body rock experience.
Sea Turtle: A One-Minute Relaxation Tool
08 Nov 2011 2 Comments
in All Relaxation Activities, One Minute Relaxers
It’s very simple: ”Pull your energy into your shell and go with the flow”. That’s it for the one-minute sea turtle relaxation. Ever need a quick relaxation tool in your pocket? Ever been in the car, in line at the grocery store, walking in the hallway at school, and you notice that your child is struggling to manage his energy? Pretend you are a sea turtle and practice a fun, easy way to relax in the moment.
1. Tell your child that you are going to relax like a sea turtle.
2. Pull your energy back into your shell with a few deep breaths. If appropriate, you can add a self hug “shell” to provide the kinesthetic, tactile feedback as well. Imagine that all of your energy is coming right back to you and that you are pulling it inside your shell to focus and relax.
3. Next, just like sea turtles effortlessly float in the ocean, you are going to “go with the flow”. Relax your body, let all of your muscles melt lie you are floating in the ocean.
4. Now we are going to ”go with the flow.” Make whatever is happening in the moment, “Okay by me.” Explain that “saying okay” is just noticing, it doesn’t mean that you like what is happening, you are just allowing it to be okay right now. Then, watch and flow, watch and flow. Allow yourself to float peacefully in the moment.
For quick reminders, after you have practiced for a while, you can simply practice by saying “Sea Turtle” as the signal to begin. That signal can be the reminder to “pull your energy into your shell and go with the flow.”
This works great when you have a clearly identified unit of time to practice in. For example, say you are on the way to grandma’s house and staying relaxed in the car has been a challenge. Tell your child that you are going to practice being sea turtles just for the ride. See how well you can pay attention to keeping your energy in your shell and go with the flow. Or, just before a test at school. Tell your class that you are going to pull your energy into your shells for focus and then go with the flow during the test.
Pencil Sqeeze–Eraser Squoosh: Progressive Relaxation At Your Desk
03 Nov 2011 2 Comments
in All Relaxation Activities, Educator Resources, One Minute Relaxers, Uncategorized
Tense/relax protocols come from progressive relaxation techniques in which the muscles are alternately tensed and relaxed in order to promote a state of mental and physical relaxation. The mental part of progressive relaxation involves directing attention to the feeling of muscles as they tense and then noticing how the muscles feel as the tension is released and the muscles are asked to let go and relax. The physical component involves the actual tensing and relaxing of the muscles themselves.
Tense/relax techniques are easy to do anywhere and fit seamlessly into any routine or daily activity. That is why they are perfect for desk relaxation in the classroom. Try the following tense/relax routine any time you want to have a short one-minute relaxer prior to initiating seat work.
- Tell your students that you are going to practice the “Pencil Squeeze” in order to relax and get your minds and bodies ready for the task at hand.
- Have them hold a pencil in each hand and ask them to squeeze it very very tight and hold until you tell them to release it. Discuss what they notice.
- Now have them place the pencils on their desk and tell them that you are going to practice the activity with imaginary pencils. Ready?
- Ok, now gently close your eyes and imagine that you are holding a pencil in each hand. Squeeze the pencil very very tight and hold as I quietly count to 10. After counting to 10, tell the students to release the pencils and allow your hands to rest in your lap or on your desk. Feel the warm, tingling feeling in your hands as you allow them to melt right there into the desk, very heavy, very relaxed. Count slowly to 20.
- When you are ready you can open your eyes and know you are focused and ready to get to work!
Variation: Repeat the above sequence with an eraser and call it the Eraser Squoosh.
Freeze and Feel
02 Jun 2011 3 Comments
in All Relaxation Activities, Mindfulness Practice, One Minute Relaxers
Practice mindfulness today by initiating a Freeze and Feel. Freeze and Feel steps are as follows:
1. Decide what the signal will be, (a bell, chime, hand clap or finger snap, gesture, or turning off the lights, etc. . . ). When the signal is given, tell children you are going to all Freeze!– right where you are and pause.
2. Now Feel. Take a couple of deep breaths and tune in to your body and notice what you are feeling. You might feel a little tightness in your shoulders, or your hands might be clenched. Are you holding yourself off of your chair or are you relaxing completely and allowing the chair to hold you? Notice all of your feelings that you can. Become a detective and search your whole body, scan for all sensations.
3. Give the signal again to bring attention back to the room. Discuss with children what they noticed.
Variation: Add a little fun to the practice and tell children that you will call out a body part after 1 minute and if they can tell you how that part felt during the freeze and feel, they win! (Facilitator decides the prize categories)
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